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The CrossFit Training Gide is a collection of CrossFit ornal
Articles ritten over the last years primarily y Coach Greg
Glassman on the fondational movements and concepts that
comprise the CrossFit methodology.
This Gide is designed to e sed in connction ith or CrossFit
evel Trainer Corse to help yo develop yor training knoledge
and skills, and to help yo prepare for the evel Trainer Test. This
is an essential, not an ehastive resorce. ome of the knoledge
reired to pass the test comes from these articles
all other material
comes directly from the today corse.
The information contained in these articles is fondational to the
CrossFit methodology, and, along ith the rest of the ornal,
shold spport any sccessfl training ventre.
Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.
Table of Contents
CrossFit Programming & Scaling
nderstanding CrossFit A Theoretical Template
Fondations for CrossFit’s rogramming
hat is Fitness “The Girls” for Grandmas
efinition of Fitness ealth Training & Coaching
Technie Fndamentals, ¤irtosity and astery
Threshold Training ¥iller orkots
Movements The Trth Aot Rhado
Anatomy and hysiology for ocks Teaching, Seeing, Correcting
at Clinic The 9 Movements
Air at
The verhead at
Front at
holder ress, sh ress, sh erk
verhead at
The eadlift
holder ress
edicine all Cleans
sh ress
The Glteam eveloper itp
sh erk
Nutrition eadlift
Food mo eadlift igh ll
Glycemic Inde edicine all Clean
eal lans
our icense
trition ectre Avoiding isease
trition ectre ptimiing erformance
iet, Inflammation and isease
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CrossFit
nerstaning CrossFit
The aims, prescription, methodology, implementation, and adaptations of
CrossFit are collectively and individally nie, defining of CrossFit, and nerstaning CrossFit
instrmental in or program’s sccesses in diverse applications. age
ims Founations
From the eginning, the aim of CrossFit has een to forge a road, general, age
and inclsive fitness. e soght to ild a program that old est prepare
trainees for any physical contingency—prepare them not only for the hat is Fitness
nknon t for the nknoale. ooking at all sport and physical tasks age
collectively, e asked hat physical skills and adaptations old most efinition of Fitness
niversally lend themselves to performance advantage. Capacity clled from age
the intersection of all sports demands old ite logically lend itself ell to
all sport. In sm, or specialty is not specialiing. The second isse §“hat Techniue
is FitnessӬ of the CrossFit ornal details this perspective. age
Prescri
tion Threshol Training
The CrossFit prescription is “constantly varied, highintensity, fnctional age
movement.” Fnctional movements are niversal motor recritment
patterns
they are performed in a ave of contraction from core to etremity
and they are compond movements—i.e., they are mltioint. They are
natral, effective, and efficient locomotors of ody and eternal oects. t
no aspect of fnctional movements is more important than their capacity
to move large loads over long distances, and to do so ickly. Collectively,
these three attrites §load, distance, and speed¨ niely alify fnctional
movements for the prodction of high poer. Intensity is defined eactly as
poer, and intensity is the independent variale most commonly associated
ith maimiing favorale adaptation to eercise. Recogniing that the
readth and depth of a program’s stimls ill determine the readth
and depth of the adaptation it elicits, or prescription of fnctionality and
intensity is constantly varied. e elieve that preparation for random
physical challenges—i.e., nknon and nknoale events—is at odds ith
fied, predictale, and rotine regimens.
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CrossFit Training Gide © CrossFit
nderstanding CrossFit... §continued)
Methoolog threshold, ody composition, and even strength and
The methodology that drives CrossFit is entirely fleiility as eing correlates—derivatives, even. e’d
empirical. e elieve that meaningfl statements aot not trade improvements in any other fitness metric for a
safety, efficacy, and efficiency, the three most important decrease in ork capacity.
and interdependent facets of any fitness program, can e
spported only y measrale, oservale, repeatale Conclusions
facts, i.e., data. e call this approach “evidenceased The modest start of plicly posting or daily orkots
fitness”. The CrossFit methodology depends on fll on the Internet eginning si years ago has evolved into
disclosre of methods, reslts, and criticisms, and e’ve a commnity here hman performance is measred
employed the Internet §and varios intranets¨ to spport and plicly recorded against mltiple, diverse, and
these vales. r charter is open sorce, making fied orkloads. CrossFit is an opensorce engine
codevelopers ot of participating coaches, athletes, and here inpts from any arter can e plicly given to
trainers throgh a spontaneos and collaorative online demonstrate fitness and fitness programming, and here
commnity. CrossFit is empirically driven, clinically coaches, trainers, and athletes can collectively advance
tested, and commnity developed. the art and science of optimiing hman performance.
m
lementation
In implementation, CrossFit is, ite simply, a sport— F
the “sport of fitness.” e’ve learned that harnessing
the natral camaraderie, competition, and fn of sport
or game yields an intensity that cannot e matched y
other means. The late Col. eff Cooper oserved that
“the fear of sporting failre is orse than the fear of
death.” It is or oservation that men ill die for points.
sing hiteoards as scoreoards, keeping accrate
scores and records, rnning a clock, and precisely
defining the rles and standards for performance, e
not only motivate nprecedented otpt t derive oth
relative and asolte metrics at every orkot
this data
has important vale ell eyond motivation.
a
tations
r commitment to evidenceased fitness, plicly
posting performance data, codeveloping or program in
collaoration ith other coaches, and or opensorce
charter in general has ell positioned s to garner
important lessons from or program—to learn precisely
and accrately, that is, aot the adaptations elicited y
CrossFit programming. hat e’ve discovered is that
CrossFit increases ork capacity across road time and
modal domains. This is a discovery of great import and
has come to motivate or programming and refocs
or efforts. This farreaching increase in ork capacity
spports or initially stated aims of ilding a road,
general, and inclsive fitness program. It also eplains
the ide variety of sport demands met y CrossFit as
evidenced y or deep penetration among diverse sports
and endeavors. e’ve come to see increased ork
capacity as the holy grail of performance improvement
and all other common metrics like ¤ ma, lactate
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